WOD 08.07.19

Warm-Up
12-Minute Mobility for Hip Hinge Day

Followed by…

Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for the workout. Focus on calm breathing.
Quick Release
Kettlebell Swings x 3
Burpees x 3
*Practice speedy transitions throughout
Rest 30-60 seconds

Then…

Conditioning
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Rest until relatively recovered, and then…

Accessory work
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

WOD 08.05.19

Warm-Up
Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Then…

Conditioning

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10 foot target)

Please note times for each set

WOD 08.02.19

Warm-Up
Full Body CARs Routine

Followed by…

5 minutes of focused mobility on one or two of your problem areas
10 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Then……

Accessory work
Three sets of:
Landmine Rows x 8 reps each side
Rest 45-60 seconds
Bulgarian Split Squats x 8 reps
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps
Rest 60 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight

Conditioning
For time
1000 Meter Row
50 Alternating Pistols or Cossack Squats
50 Alternating Dumbbell Snatches
50 Goblet Squats

07.31.19

Warm-Up
Wall Slides x 10
Pec Activation

Followed by…

Kettlebell Windmills x 5 reps each side

Single-Arm Kettlebell Push Press (left) x 6-8
Waiter Carry (left) x 20-30 yards
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards

Kettlebell Snatch (left) x 6-8
Overhead Alternating Reverse Lunges (left) x 6-8 steps
Kettlebell Snatch (right) x 6-8
Overhead Alternating Reverse Lunges (right) x 6-8 steps

Then…

Accessory Work

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps
Station 2 – Landmine Press (Right) x 8-10 reps
Station 3 – 25-30 Banded Overhead Triceps Extensions
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

Conditioning
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Jumping Lunges
Minute 3 – 45 seconds of Strict Handstand Push-Ups or Dumbbell Strict Press
Minute 4 – 100 Meter Recovery Jog/Walk, move for the entire minute